The Row and Raise exercise works your shoulders, back, triceps, butt, and quads using a body bar.
-Row Raise: Step back into a deep lunge, placing your alternate hand above your knee, taking the bar parallel to the ground. You're gonna come up into a row, making sure your elbow is right next to your stomach the entire time. Take the bar out into a lateral raise, back into a row and down; making sure your chest, your stomach, your shoulders are all engaged. You're gonna do this for 3 sets of 15 reps.